Green protein shake

We were off track of healthy diet for the past few days. We includes my kids too. You know how kids are these days, once they are off that’s it ..it’s so hard to get them on track. Luckily my kids agreed to be back on healthy diet. I want them to be excited about it and not boring so i thought of this plan. As soon as i said to my kids they were laughing and got mad in the beginning. Later they were perfectly fine with the plan and helped me pick the recipes. Do you know want it is that we came up with? …Well it’s called GREEN BREAKFAST, RED LUNCH AND ORANGE DINNER. I know what you might be thinking but when you see our meal plan for this week you will be amazed too ….Let’s go with today’s green protein shake for breakfast. It’s very simple and healthy…..

Ingredients:
1 cup Mango
1 and 1/2 cup spinach
honey to taste (optional)
coconut water (if needed for desired consistency)Preferably fresh 
but i couldn't get a nice coconut so i used pure bottled one but not
from concentrate.
flax seeds or chia seeds (optional too)..

Directions:
Peel off the mango skin and dice them into pieces.
Wash spinach leaves and add all the ingredients to the blender and 
blend them into a shake..Your yummy shake is ready to go....

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Note: I always perfer to use fresh fruits and vegetables.

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Pasta sauce

Unbelievably delicious yummy pasta sauce done with out adding salt…kids friendly and of course adults too.

 

Ingredients:

3 cups tomatoes diced
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1/2 cup red pepper diced
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1/4 cup celery diced
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1/3 cup zuchhini diced
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1/2 cup green onions cut
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1/3 cup coriander/parsley leaves cut
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2 teaspoons red chilli powder ( adjust to your spice)
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2 pinches of pepper (adjust to your spice)
2 pinches of oregano
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2 cloves of garlic
2 teaspoons of curry powder (see my previous post for recipe)
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Directions:
Put all the ingrdients in a bowl and cook them. Cook on a low flame
Keep mixing so the bottom doesn't get burnt. Cook until 3/4th of the
water is gone. Cool it down and blend it into a fine puree.
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Now pour the puree into a sauce pan, add curry powder and heat it 
well until the consistency gets thicker like sauce.  

 

TIPS FOR MAKING HEALTHY SMOOTHIES

 

Recently, I was wondering how i can make my life easy with kids, job, family, house etc…..You are going through the same thing! I knew it so i put some time into it figuring out how i can do this….First thing came to my mind was breakfast…What can I do to make my job less hard in the morning?….Ofcourse you want it to be healthy when it comes to family but you also wish for less work..

I noticed that a lot of people are in to smoothie freezer packs (no doubt i prefer home made only). Huh! “freezer bags” might not be a good idea to eat frozen food but i gave it a thought. If we make fresh at home, they should be good for health. You know you are not adding preservatives to preserve them from rotting you are just preserving the nutrients naturally so why worry right. That’s it, it striked my mind to be a great idea. So i did some research and you will be thrilled to know i gathered a lot of reciepes, even though most of them we know already and i found some interesting ones online (like whole foods and few more…).

 

Are you ready to jump into kitchen to make these delicious, colorful but healthy vegan smoothies which take couple of minutes to make?

Before you enter the kitchen, here are some tips in making smoothies:

  • You can add “chia seeds”, or “flax seeds (they don’t change the color a lot, or taste)

chia-seeds                          flax-seed

  • You can add 2 cups fruit, 1 sliced banana

banana

  • You can add 1 cup greens (for healthy fibrous smoothie).
  • Add 1 cup of liquid (like water, coconut water, juice, almond milk) to the blender, then add frozen smoothie pack contents or fresh ingredients.
  • Adding coconut manna or 1/2 avocado will produce a creamer smoothie.

avocado

  • Freeze yogurt in icucube trays (for convenience but try to add fresh).
  • Layer from softest (like banana) to hardest, and add liquid last.
  • Oatmeal is cheap, filling, healthy and turns your drink into a meal (which is fribrous too).

oatmeal

  • Add veggies like cabbage, kale or spinach you won’t even taste them ( gives vitamins, fiber, minerals).

spinachkalecabbage

 

I will keep looking into it and if you have any please share them….hope you all are going to enjoy making smoothies…….see you in my next post of smoothie reciepes….

Mixed veggie wrap

MIXED VEGGIE WRAP

serving:2 / prep time:20 min/ cook time:25 min

INGREDIENTS

Broccoli 1⁄2 cup florets
Cauliflower 1⁄2 cup florets
Carrots 1⁄4 cup grated
Onions 1⁄4 cup chopped or spring onions Green, yellow, red pepper 1⁄4 cup thinly sliced Lettuce 1⁄4 cup chopped long

Mushrooms 1⁄4 cup diced
Beetroot 1⁄4 cup grated
Coconut 3 teaspoons freshly grated
Tofu grated up to 2 teaspoons
Almonds, walnuts chopped
Beans 1⁄4 cup chopped
Flaxseed powder 1 and 1⁄2 teaspoon
Black pepper grounded enough for taste
Curry powder 2 teaspoons (for taste and essential fatty acids)

DIRECTIONS

We need to stir fry all these vegetables. Since we do not add oil we need to add them in a certain order. First add onions, carrots, beetroot to the heated pan. Sauté them. In between you might need to close with lid so that the steam inside will cook the vegetables. After couple of minutes add cauliflower, broccoli florets and sauté for 2

minutes again. Once they are half cooked or tender, add the remaining ingredients except nuts and tofu. Keep mixing so u don’t burn them. If you think the water from vegetables is not enough to cook, you can add a little buttermilk. Before you turn off, make sure there is no buttermilk in the pan. The vegetables should be wet if not they won’t taste good. Now put little on tortilla and garnish with nuts and grated tofu and make a wrap. Kids will love this delicious wrap.

2

Snacks

Kids need healthy snacks. So how do they get them if they are not eating any meat?…It’s a false impression that meat has highest protein content but did you ever try to find out the truth. It’s proven that Lentils, beans, nuts, tofu,seeds ,leafy vegetables and many more are rich in protein,minerals, vitamins,etc..You got it right ..we have quite a lot of  options for protein rich food….Now why would you go for meat… Am i right? Ok cool let’s see what can we make for school or home so kids won’t complain…..

Nuts:

  •      First of all my favourite one is evening snack with nuts. There are a lot of nuts available but you need to know how to give them and how much to give since you know that they have essential fatty acids, mineral, vitamins, protein etc..
  • Peanuts…soaked  (5)                                                                                                               Almonds..soaked  (4)                                                                                                             Sesame seeds…soaked (1 teaspoonful)….                                                                        Seperately for atleast 6-8 hrs..
  • Cashews (3), Raisins (6), Dates (2), Figs (1), Pumpkin seeds (1 teaspoonful), sunflower seeds (1 teaspoonful).
  • Walnuts (4 to 6)
  • Pistachio (5)

Baked Veggies: Most of the veggies have almost the same procedure so you can use for your favourite veggies.

Cut the veggies into desirable shapes , edible sizes or however your kids want to. Put them in a salad bowl and mix with fresh milk cream (approx 1/4 teaspoonful for 1 cup of veggies) or sprinkle or brush them with oil (1/4 teaspoonful). Sprinkle some grounded black pepper for taste and spread them on baking sheet lined  with parchment paper and bake them. ( i used 375F for 15 to 20 min depending on they type of veggies).                                                                                                                                                                                                  Serve them with home made ranch ( i shared the receipe in my “DIPS” post). Kids will love them and trust me they will ask them to make them every day.

There is one more way to have veggies for the kids who love spices in them but no salt.

For example: 

Cauliflower 65

serving 2/prep time 12min/cook time 15-20 min

Ingredients:
cauliflower: 2 cup (florets)
pepper:1/4 teaspoon
cayenne pepper:1/3 teaspoon
ketch-up:1 teaspoon
Nando's peri-peri medium sauce:1 and 1/2 tsp-2 tsp (depending on your
                                spice levels)
cumin powder:1/2 teaspoon
garlic:1 clove (crushed)
Dill: a pinch for taste
Oregano: a pinch for taste
Cream: preferably fresh milk cream        
           1 teaspoon or ¼ teaspoon oil
Flour: 1-2 teaspoons
Tapioca starch:1/3 teaspoon
Flax seed powder: 1 tablespoon as egg Substitute
Bread crumbs: upto 2 teaspoonsful

Directions:
Take 2 cups of fresh cauliflower florets into a Ziploc bag. Add 
cream,black pepper, cayenne pepper. zip the bag and rub in between 
both palms to mix them properly.
Keep it aside for 2 min and add the remaining ingredients and rub in
between both palms to mix and leave aside for 5 minutes for 
marination.
Spread them on the baking sheet and bake them at 375F for 15 to 
20 min until they are golden brown or cooked.
Serve them with the favorite ranch or ketch up..

 

And many more on their way….